November invites reflection. It’s a month suspended between motion and stillness—the year’s great exhale—when the pace of life begins to slow and gratitude finds its voice. And this is a wonderful fit for this month’s theme of Balancing Energy, one that that resonates with every layer of life: physical, emotional, environmental and spiritual.
Energy moves through us and around us, connecting and sustaining, often depleting and rarely replenished. Our health, relationships and even our sense of purpose are shaped by how well we nurture this invisible flow. To live in balance is to honor this rhythm—to listen when life calls for movement and when it asks for rest. Balance, after all, is not a destination; it’s a pulse, a dance of attention and intention.
Within these pages, you’ll find reflections on energy drawn from both ancient healing wisdom and modern approaches to renewal and resilience. Whether through mindful movement, quiet self-care or the sacred pause between breaths, each act becomes an invitation to realign with ourselves and the world around us. Yes, balance begins within, yet it ripples outward—to our relationships, our communities and the ways we share ourselves with others.
As you gather with your loved ones this Thanksgiving, I hope you’ll remember that the season of gratitude is not just about the food or even just the gesture of giving thanks. May gratitude find its way into the smallest of moments and linger there. For me, it’s about the traditions that anchor us. I revel in the recipes that carry stories, the familiar laughter around the table and the quiet comfort of being with people who know me best.
These small moments of connection become their own kind of balance, restoring what the busyness of life sometimes takes away. It’s time to laugh a little more, to not get caught up in the noise or the drama, but to be fully present in the simple grace of companionship and love.
May November bring you balance in all its forms: peace within change, vitality amongst stillness and a heart that is open to the quiet power of renewal.
Gratefully yours,
ink.
Clinical Consultations for Healing Professionals
Tarrytown-based integrative psychotherapist Mia Tootill, LCSW, CMT-P, CIMHP, offers clinical consultations for therapists and other healing professionals in addition to her ongoing psychotherapy services.
After training directly with Deb Dana, LCSW, in the clinical applications of polyvagal theory, Tootill began teaching this approach for Dana’s organization and now enjoys supporting other providers in integrating it into their work. Polyvagal theory has gained significant attention in recent years for deepening our understanding of the autonomic nervous system and the importance of connection.
In a time when healing professionals are experiencing unprecedented levels of burnout, polyvagal theory offers tools for or them to better understand their own unique nervous system needs. In addition to case consultation, Tootill supports the professionals she works with in listening to their bodies and developing more aligned practices, resulting in fewer triggers and more “glimmers” in their work.
Tootill works at the Psychotherapy and Spirituality Institute, where practitioners “treat mind, body and spirit as one.” Her eclectic approach draws upon polyvagal theory along with certifications in mindfulness and integrative medicine for mental health. She frequently collaborates with other practitioners—from herbalists to acupuncturists and energy healers—to address clients’ health needs comprehensively.
Additionally, Tootill recently obtained her Apprenticeship Certificate in Evolutionary Astrology and incorporates spirituality into sessions for clients that wish to explore that dimension. She sees psychotherapy clients in person in Tarrytown and offers clinical consultations for healing professionals via Zoom, phone or in person.
For more information, call 914-359-2188 or to book an appointment online, visit MiaTootill.com. See ad, page 11.
Induced
• This evidence-based method fosters healing and peace.
• The only licensed IADC practitioner in the lower Hudson Valley.
Wellness Open House in Cross River
Dr. Somesh Kaushik, an Ayurvedic and naturopathic physician with a clinic in Cross River, cordially invites the community to join him for an Open House on November 22 from 11 a.m. to 2 p.m. to meet the newest member of his staff. Dr. Esha Kaushik, a naturopathic physician, who recently joined the team, will be presenting a free lecture, A Naturopathic Approach to Hormones: Treating and Regulating Imbalances. This is a great opportunity to learn new approaches to hormone health and enjoy some authentic Ayurvedic food.
Hormone imbalances affect both men and women and can significantly impact quality of life. Imbalances can occur due to aging, stress, lifestyle or other health issues. Symptoms vary depending on gender, but may include fatigue, lethargy, weight gain, mood swings, sleep disturbances and skin or hair issues. While hormone replacement therapy is the usual allopathic approach, a naturopathic approach focuses on discovering the underlying cause and supports the body’s natural ability to regulate hormones and brings them back into balance through a personalized regimen that may include dietary changes, herbal remedies and lifestyle modifications.
With a doctorate of naturopathic medicine from the Southwest College of Naturopathic Medicine, a residency in integrative oncology and certifications in regenerative and anti-aging medicine, Esha Kaushik is passionate about her profession. “Since completing my residency, my goal as a naturopathic physician has been to provide well-rounded care for my patients and to educate them along their healthcare journey,” she says.
Location: Dr. Kaushik’s Ayurvedic and Naturopathic Clinic, 792 Rte. 35, Cross River. For more information or to make an appointment, call 914-875-9088, email DrKaushik@DrKaushik.com or visit DrKaushik.com. See ad, page 13.
Dr. Somesh Kaushik
Dr. Esha Kaushik
Mia Tootill
Celebrate the Season at Annual Holiday Fair and Craft Sale
The Fellowship Community and the Otto Specht School invite the public to celebrate the season at their beloved Holiday Fair and Craft Sale from 2 to 8 p.m. on December 5 and from 10 a.m. to 5 p.m. on December 6 at the Fellowship Community’s Hilltop House, in Chestnut Ridge.
This annual event transforms the Fellowship’s warm and welcoming campus into a festive winter village reminiscent of holidays past. Visitors can enjoy Christmas trees, hot cider and roasted chestnuts, holiday treats, puppet plays, children’s crafts and activities, live music and caroling. Guests can also shop a wide array of beautiful handmade gifts, crystals, candles and seasonal delights.
“Meet people in the community, enjoy beautiful handmade items, food, music, children’s activities and holiday spirit. It will be a joyous event for people of all ages,” says Mia Bieber, communications manager of the Fellowship Community.
Founded on the human-centered eldercare principles of Rudolf Steiner’s Anthroposophy, the Fellowship Community is a dynamic, intergenerational space that nurtures connection, creativity and care for the Earth.
Admission is free; crafts, food and select activities are available for purchase. Location: 241 Hungry Hollow Rd., Chestnut Ridge. For more information, call 845-356-8494 or email rsffOffice@FellowshipCommunity. org. See ad, page 11.
Organic Cuisine Hits the Road
Brooklyn Organic Kitchen (BOK), in Mahopac, has unveiled its newest addition: the Cyber Kitchen Trailer, a fully electric, mobile kitchen designed for private events and catering.
The Cyber Kitchen will offer BOK’s full range of organic, health-conscious dishes, including traditional, vegan, vegetarian and pescatarian options. Founder and Chef Sandra Marinelli shares, “She’s almost ready to roll—and the best part? She runs on electric power, making her as eco-friendly as the food we serve! From cozy gatherings to big celebrations, we can tailor the trailer to fit your event perfectly.”
BOK, celebrating five years in business this year, has grown from a small coffee shop into an upscale restaurant offering savory meals crafted from organic, non-GMO and fairly traded ingredients. “We pride ourselves on creating nourishing food with love and care in every dish,” says Marinelli. “Whether it’s breakfast, brunch, lunch or dinner, the Cyber Kitchen Trailer will be serving up all your favorites.”
To book the Cyber Kitchen for private events and catering, call 845621-2655 or visit BOKMahopac.com.
Integrative Healing with CranioSacral Therapy and Acupressure
Joy Matalon, CST, LMT, brings more than 40 years of experience as a licensed massage therapist and is certified in both CranioSacral Therapy and Process Acupressure. Her integrative bodywork practice helps clients explore chronic physical, emotional and spiritual patterns—gently relieving pain and activating deep healing that continues long after the session ends.
“Emotions are felt in the body,” explains Matalon. “Talking has its place, but bodywork gives us more access to our feelings. The body is always in the present moment—it doesn’t lie.” By inviting clients to focus awareness on where they feel sensations or emotions in the body, Matalon helps create space for honest exploration, emotional release and authentic healing. She notes that many people learned early in life to suppress their feelings, leading to emotional numbness and physical discomfort. “These old, suppressed feelings live in our bodies, often creating mental, emotional and physical discomfort. Through CranioSacral Therapy and Process Acupressure, we learn to meet these feelings with awareness, allowing the energy to unwind and release, bringing a grounded, centered feeling in the body.”
As embodied awareness deepens, clients often experience new insights and freedom. “With practice, we can feel when we are fully present in our bodies and when we have abandoned ourselves,” she says. “It’s so comforting to know that we are strengthening our ability to return to self through awareness.”
Locations: 100 Executive Blvd., Ste. 203, Ossining along with a satellite location in Garrison. For more information or to make an appointment, call 914-519-8138, email JMatalon@optonline.net or visit JoyMatalon.com.
A Fresh Approach to Healing Body, Mind and Spirit
Alchemy Physical Therapy, founded by physical therapist Lisa Mammano, provides an integrative approach to healing that addresses both physical and emotional wellbeing. Mammano’s holistic style blends Integrative Manual Therapy, acupressure, EFT/tapping and gentle movement. Each one-to-one session is designed to uncover the root causes of chronic pain rather than only manage symptoms.
“Pain can be a wise messenger as emotional and physical healing are deeply connected,” explains Mammano. “By addressing both the body and emotions, we can help restore natural balance and mobility.”
Treatments address a wide range of conditions and may include myofascial release, cranial therapy, visceral mobilization, lymphatic drainage, strain and counterstrain, muscle energy techniques and neurofascial process. Mammano guides clients in processing and releasing tension to restore natural balance and mobility. Sessions last one hour and are tailored to each individual’s needs.
Mammano’s background includes extensive experience in traditional physical therapy as well as a lifelong connection to movement through dance and distance running. Alchemy Physical Therapy’s approach reflects her belief that movement and mindful bodywork can foster deeper, lasting recovery. Having completed multiple New York City Marathons and the Boston Marathon, Mammano also attests that these holistic techniques have allowed her to maintain peak physical function.
Locations: 38 W. 32nd St., NYC and Stamford, CT. For more information or to schedule an appointment, call 203-464-0819, email Lisa@ AlchemyPhysicalTherapy.com or visit AlchemyPhysicalTherapy.com.
Joy Matalon
Lisa Mammano
Honoring the Earth and Each Other
The Thanksgiving table offers a feast of our favorite dishes to share with loved ones, but this annual gathering can lead to food waste, increased energy use, more national travel and other unsustainable excesses. With some planning and simple adjustments, we can make the holiday more environmentally conscious. Reducing our carbon footprint is the best way to show our gratitude to Mother Earth.
Sustainable Feast
• Assign others to bring specific dishes and remind them to use reusable containers for leftovers.
• Shop for seasonal produce and meats at nearby stores and farmers markets to minimize food travel.
• For turkey or other meats, choose pastureraised and certified-humane options.
• For plant-based eaters, consider a savory lentil loaf, vegan bisques and satisfying baked squashes, including pumpkins stuffed with quinoa and roasted vegetables.
• Avoid packaged foods and make some things from scratch, such as quick baking-powder biscuits.
• To reduce food waste, save produce scraps such as the outer layers and ends of onions, carrot bits, celery leaves, mushroom stalks and herb stems to make vegetable broth for soups and gravies.
• Set the table with cloth napkins and reusable tableware.
• Inform guests of the recycling bin’s location.
Conscious Travel Tips
• Drive on off-peak days for less stress, quicker transit and less fuel wasted sitting in traffic. Consider taking a train or bus instead of flying or driving.
• When driving, bring reusable containers and water bottles for snacks and beverages.
Choose Meaningful and Natural
• Decorate the table with leaves and dried plants from the yard, baskets of real grapes and other fruits, or beeswax candles.
• Express gratitude to each guest around the table for joining the celebration and for the qualities that make them special.
• Volunteer at a local food pantry or community Thanksgiving meal.
Maximize Leftovers
• Freeze leftovers, including soup, stuffing and desserts for subsequent meals and snacks.
• Pack up a generous plate or two for a neighbor, single mom or friend.
When it comes to health and healing, most people don’t think to look inside their mouths. But Dr. David L. Lerner, the founder of The Center for Holistic Dentistry, in Yorktown Heights, New York, believes that’s precisely where many chronic conditions originate— and where profound healing can begin.
With more than 40 years of experience and a thriving holistic dental practice, Lerner has long been at the forefront of biologically based dentistry. In his book The Dental Connection: The Role of Holistic Dentistry in the Integrative Healing Paradigm, he explores how seemingly “silent” dental issues—such as root canal-treated teeth, hidden infections or toxic buildup—can
disturb the body’s energetic balance and contribute to chronic symptoms.
Energy Disruption from Toxic Teeth
One of the most surprising findings in Lerner’s clinical experience is the energetic imprint left behind by a toxic tooth. “When we extract a toxic tooth,” he explains, “we often see a strengthening in the patient’s energy field, especially in areas previously weakened.” Yet even when sterilized, the extracted tooth may still cause a disturbance in the body’s energy if the patient holds it.
In other words, toxic teeth retain an energetic signature—one that the body can detect, even after removal.
This finding aligns with the work of early dental pioneers like Dr. Weston Price and modern biological medicine practitioners such as Dr. Thomas Rau of Switzerland’s Paracelsus Clinic, who found strong correlations between root canal-treated teeth and disease states.
The Meridian Connection
Using tools like muscle testing (applied kinesiology), Lerner has mapped real-time energetic responses in patients. One memorable case involved a patient with ankle pain that was resolved only after Lerner re-cre-treated a root canal tooth—on the same kidney meridian linked to the weakened ankle muscles. Physical therapy, acupuncture and chiropractic care hadn’t worked. But when the tooth was re-cleaned and sealed, there was virtually instant improvement.
This example illustrates the concept of focal infection, in which a seemingly unrelated body part suffers due to a hidden disturbance in the mouth.
How A Tooth Becomes Toxic
Tooth toxicity typically begins when decay reaches the pulp (the living tissue inside the tooth), allowing bacteria to invade and generate harmful chemicals like hydrogen sulfide and methyl mercaptan. Over time, this toxicity can contribute to systemic
Signs a Tooth Might Be Disrupting Your Energy Field
• Unexplained fatigue, joint pain or chronic symptoms on one side of the body
• A history of root canal or unresolved dental discomfort
• Recurring illness despite treatment
• Muscle testing (applied kinesiology) shows weakness near a tooth
• Symptoms that flare up during dental procedures or resolve afterward
inflammation and interfere with the body’s ability to self-regulate and heal.
Unfortunately, traditional X-rays may not always detect early signs of infection. That’s why Lerner often recommends cone beam CT scans for a more accurate picture, especially when subtle symptoms or chronic conditions are at play.
An Informed Approach
Lerner doesn’t feel that every root canaltreated tooth should necessarily be extracted.
“I believe each situation is unique,” he explains. “It depends on the degree of infection, how well the tooth was treated, what materials were used and the patient’s overall constitution and vitality.”
Ultimately, Lerner advocates for informed choices, empowering patients to understand the potential risks and long-term consequences of dental treatments within a whole-body framework.
“Dentistry doesn’t just stop at the mouth,” he says. “It’s all connected.”
David L. Lerner, DDS, CAc, FIND, LVIF, is the founder of The Center for Holistic Dentistry located at 2649 Strang Blvd., Ste. 201, in Yorktown Heights. For more information or to make an appointment, call 914-245-4041 or visit HolisticDentist.com. See ad, page 3.
Erin Lehn is a frequent contributor to Natural Awakenings magazine.
The Health Benefits of Qigong Practice
by Lorraine Hughes
Qigong is an ancient healing practice that combines mindful movement, controlled breathing and visualization to harmonize the body’s subtle energies. Originally developed by Taoist practitioners as part of a yang sheng (Nourishing Life) tradition, qigong has evolved through the centuries. Before the 1950s in China, it was also known as dao yin—meaning “leading and guiding the life force”—and shares many similarities with tai chi.
At its core, qigong empowers us to take charge of our wellness. Qi (pronounced “chee”) is often translated as life force energy or breath—the vital spark that makes life vibrant, joyful and creative. Instinctively, we know the more energy we have, the better we feel. Surveys show that lack of energy and high levels of stress are among the most common complaints in physicians’ offices today. Gong is a general term meaning
“work” or “skill.” Together, qigong can be translated as “energy work” or “breath practice.” One of its keys is cultivating breath control to enhance the circulation of internal energy, which may also improve stamina for more physically demanding exercises.
Skeptics sometimes ask, “How can gentle movements get you in shape or train you to be a better martial artist?” Like an iceberg, what we see on the surface is only a fraction of qigong’s deeper internal power. With consistent practice, we can access that inner strength and direct it toward the life we wish to create.
Benefits of Qigong
• Supports overall wellness
• Reduces stress and anxiety
• Relieves chronic pain
• Improves sleep and reduces insomnia
• Boosts energy and reduces fatigue
• Slows the breathing rate, improving oxygenation and circulation
• Promotes longevity
Qigong is simple and accessible. It requires no equipment, little space and only a short amount of time. Movements can be performed standing, sitting or even lying down, and comfortable clothing is all that’s needed. Guided by an instructor, we’ll learn energizing, strengthening, stretching and flowing sequences coordinated with mindful breathing. Over time, we’ll discover how to tap into our own inner resources and work with our body’s energy more skillfully.
Qigong is generally safe for most people, although it’s always wise to consult a healthcare professional for those that may have significant health concerns or mobility limitations. Begin slowly, listen to one’s body and seek modifications if needed. If pain or dizziness is experienced, make adjustments or consult a qualified instructor. Both private and group classes are widely available.
Lorraine Hughes, RH (AHG), specializes in herbal medicine and nutrition. She offers comprehensive wellness consultations rooted in Traditional Chinese Medicine, tailoring unique treatment plans for each individual. Her stress-reduction services include reiki, reflexology and acupoint aromatherapy. As a certified Holden Qigong instructor, she also offers private and group qigong classes.
Location: 263 New Hackensack Rd., 2nd Fl., in Wappingers Falls. For more information, call 845-416-4598, email LorraineHughes54@ gmail.com or visit EmpoweredByNature.net.
The Burnout Reset
Whole-Body Recovery for the Season Ahead
by Hannah Tytus
It’s six o’clock in the evening, and the sun has already set. The body is whispering for a warm cup of tea and rest, yet the to-do list stretches on: emails and carpools, fundraisers and school practices, appointments and dinner still to be cooked. The desire for rest is overridden by our self-imposed need to get it all done. The colder season, however, brings an opportunity to shift how we see rest and productivity, inviting us to move in harmony with the cycles of nature.
“Our culture has fed us the myth that we can grow and achieve ceaselessly,” explains Kari Leibowitz, Ph.D., a psychologist, speaker, workshop facilitator and author of How to Winter. “The idea that this growth is linear and steady, with no breaks, is a myth and a fantasy. So much of the winter woes and the burnout of the season comes from a mismatch between our natural rhythms, our expectations and the demands of the world. Winter is an invitation to slow down.”
Lost Wisdom of Seasonal Living
As with every other living being, we are intimately connected to nature’s cycles. “We are animals, and we live on a planet. And almost every other living thing on this planet changes its behavior with the seasons,” observes Leibowitz. “Because we have electricity, artificial light and calendars, we have deluded ourselves into thinking that we can—and should—maintain the same routines and productivity levels year-round.”
This spirit of connectedness is echoed by Shamini Jain, Ph.D., adjunct professor at the University of California San Diego, founder of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health. “When we own that we’re part of a universe that has its ebbs and flows, we pay attention to the seasons,” she notes, adding that Indigenous medicine and wisdom have long honored natural cycles, seeking to answer the same question we ask ourselves today: “How can I show up and be most efficient in my service?”
This ancient orientation toward seasonal rhythms is not just a philosophical concept. Anthropological studies suggest that our ancestors likely slept more in the cooler months, falling asleep soon after sunset and rising before dawn. They got the most sunlight in the morning, aligning their body’s cycles with temperature and light cues provided by nature. Contrast this with modern life, where we stay active well after dark, are exposed to sleep-disrupting blue light, wake with alarms and regulate our environment with thermostats that erase natural temperature shifts. By structuring our lives around modern demands, we resist nature’s rhythms. The result, says Jain, is chronic stress, fatigue and burnout.
Modern Stressors
As autumn transitions into winter and the holidays approach, many of us face greater demands to cook, shop, perform, travel or
coordinate complex schedules, yet our resources of time and energy remain the same—or even ebb—as daylight hours shorten and our bodies naturally slow down and produce less vitamin D because of a decrease in sunlight exposure.
“Whenever demands exceed resources, we become stressed,” says Dr. Sharon Grossman, physician and author of The Burnout Solution. Chronic stress has a cumulative effect on our bodies, causing what is known as an allostatic overload, which, according to Yale Medicine, can lead to emotional exhaustion, cynicism, detachment, reduced creativity, brain fog, disrupted sleep, physical aches and pains, or even social withdrawal.
Improving Our Mindset
“We often think of stress as a thing that lives ‘out there’, but stress is actually an internal perception that we have. It’s not always about the circumstances themselves; it’s about what you’re telling yourself about the circumstances that creates the stress,” explains Grossman.
A 2016 study in Anxiety, Stress, & Coping examined the effects of altering our perspective on stress. Participants were encouraged to see it as a potential source of energy and resilience, rather than harmful. Those that applied this change in mindset reported better moods, enhanced cognitive performance and healthier physiological responses during a stressful task.
Try this psychological exploration: Identify limiting beliefs by journaling about the specific fears and guilt that come with saying “no” to a request for help. Next time someone asks for something, politely decline and observe the outcome. Check if expectations of conflict or hurt were unfounded. This approach challenges limiting assumptions and helps us set healthier boundaries, thereby reducing stress and enhancing emotional well-being.
Setting Healthy Boundaries
We often have countless ideas about how we should behave, and many of these beliefs hold us back. Grossman emphasizes that every “yes” adds to our demands. “If you’re going to say ‘yes’, understand why you’re saying it,” Grossman cautions. “It should serve a purpose, because our resources are limited.” In practical terms,
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we have to either lower the demands we accept or increase our resources, such as time or support, to meet them.
For Leibowitz, setting boundaries becomes easier when guided by values. If we want Thanksgiving to feel lighthearted and memorable, that might mean skipping elaborate dishes, accepting a less-thanperfect home and prioritizing rest so we can be present and joyful.
When a new request comes in, pause and reflect on how it aligns with personal values. Consider whether we are acting out of pressure. Release such commitments to make room for a new, betteraligned invitation.
Breathing Out the Stress
Simple breathing practices can profoundly calm the nervous system. “The point is to breathe—nice inhales, long exhales—and in letting out a long exhale, make a sigh of relief,” Jain advises, suggesting that sounds like “ooo” or “ahh” during exhalation enhance emotional release.
Just five minutes of intentional breathing can make a measurable difference. Studies have demonstrated that longer exhales stimulate the vagus nerve, activating the rest-and-digest system, while calming the fight-or-flight response. This reduces heart rate and blood pressure and signals the brain to relax.
Try this breathing exercise: Sit or recline comfortably. Inhale gently through the nose, then exhale through the mouth, allowing sound to escape—this can be a sigh, a groan or a vowel tone. With each round, allow the exhale to lengthen naturally, releasing tension.
Transformative Singing
According to Jain, “Singing, whether by yourself or in groups, helps harmonize the body’s rhythms, decreases inflammation and activates the nervous system’s rest-and-digest response.” A 2016 study by London researchers, published in ecancermedicalscience, demonstrated that just one hour of group singing reduced stress and improved mood, with saliva tests indicating lower levels of cortisol (the body’s main stress hormone) and changes in immune markers associated with resilience.
Bringing the benefits of song can be as simple as singing or humming a tune while washing dishes, showering or driving to work. Knowing the lyrics isn’t necessary; the vibrations alone create a positive resonance in the body.
Nature Therapy
Every breath we take is a dance between humans and plants. The oxygen they expel fuels us, and our exhaled carbon dioxide sustains them. This exchange is part of the deep bioelectric communication connecting us to the natural world.
“Fresh air, movement and connecting with nature are all natural antidepressants. Even a few minutes outside can be a powerful way to shift your experience,” says Leibowitz. A 2016 review of 52 Japanese studies found that spending time in nature measurably relaxes the body. Being around forests, plants or green spaces calms the nervous system, improves brain function, balances hormones and strengthens the immune system.
Try this outdoor palliative: Find a patch of earth and stand barefoot. With eyes closed, imagine releasing the day’s energies down into the ground. After a few breaths, visualize energy flowing back up, reinvigorating the body.
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Calming Movement
Mind-body-spirit practices offer powerful ways to find inner serenity. “They are effective in harmonizing the nervous system, reducing inflammation and opening our connection with heaven and Earth,” asserts Jain. Tai chi and qigong, which blend flowing movements with focused attention, breath and relaxation, have been shown in studies to pacify the overactive sympathetic nervous system and promote deep relaxation. Yoga offers similar effects. A 2020 review of 12 studies with nearly 675 healthy adults found consistent reductions in perceived stress, confirming yoga’s power to ease everyday tension.
Practicing these modalities under the guidance of a professional helps reduce risk of injury. Look for a tai chi, qigong or gentle yoga class in the community. Many studios offer a free first class or sessions in a local park.
Rest as Wisdom
In a culture that glorifies hustle, reclaiming rest is an act of healing. Jain asserts, “We can move through the winter of our mind and body, allowing it to deeply rest so that when spring comes, we can move forward with more energy—for the right things, as opposed to everything.” Nature offers a model for this wisdom. Although
the natural world seems to be still in winter, vital work occurs beneath the surface. Just as fruit trees need a cold dormancy period to bloom again, we also require periods of quiet renewal. Our cycles of stillness are as essential to growth, creativity and productivity as our cycles of action.
Rest is more than sleep; it is a way of tuning in. “When we slow down, it’s not just about regeneration,” explains Jain. “It’s about listening to the body’s wisdom, slowing down enough to access deeper intuitions and guidance about our next steps.” Our cycles of rest serve as a teacher. By slowing down, we gain the wisdom, focus and resilience to fully embrace a life renewed.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
In our fast-paced, overstimulated world, many people seek balance—physically, emotionally and spiritually. One ancient modality that continues to offer powerful tools for restoring this harmony is Shiatsu, a Japanese healing art rooted in the philosophy of energy balance through touch. Derived from the Japanese words shi (finger) and atsu (pressure), Shiatsu is more than a form of bodywork—it is a practice that activates the body’s innate wisdom and reawakens its natural flow of life energy, or Ki.
At its core, Shiatsu is about creating balance in the energy systems of the body. Practitioners use gentle but firm pressure on specific points along the meridians— pathways through which energy flows— to clear stagnation, release tension and stimulate circulation. This process supports both the physical body and the energetic system, allowing for deep relaxation and healing on multiple levels.
Understanding Ki and the Meridians
Shiatsu is deeply rooted in the principles of Traditional Chinese Medicine, which views health as a reflection of harmony between the internal organs and the energetic
pathways that connect them. These pathways, or meridians, are similar to rivers carrying life force throughout the body. When the energy, or Ki, flows smoothly, we feel vibrant and well. When the flow is blocked or imbalanced, we may experience fatigue, tension, pain or emotional distress.
Shiatsu works by tonifying deficient areas and dispersing excess energy to restore a balanced state. The practitioner becomes a compassionate, intuitive guide—using palms, thumbs, elbows, knees, and sometimes knees or feet—to listen and respond to the body’s needs.
The Role of the Hara: Centering the Energy Reservoir
A key principle in Shiatsu is working from the Hara, the energetic center located in the lower abdomen. The Hara is the seat of vitality in Japanese medicine and martial arts. When practitioners move from this center, their touch becomes deeply grounded, stable and connected. This not only helps to avoid practitioner fatigue, but also transmits a calm, nurturing energy to the receiver.
In Shiatsu, both the giver and the receiver benefit. The exchange of energy—when done with full presence and intention— brings harmony to both.
Physical and Emotional Benefits of Balancing Energy
The effects of energy balancing through Shiatsu can be profound:
• Reduces stress and anxiety by calming the nervous system
• Boosts circulation and immunity by promoting energetic flow
• Alleviates physical discomfort, including back pain, headaches and fatigue
• Supports digestive and reproductive health
• Enhances body awareness and emotional release
Many clients report that Shiatsu helps them reconnect with their bodies, gain clarity and feel more grounded in their daily lives. In today’s world, where many are disconnected from touch and overwhelmed by mental chatter, Shiatsu offers a return to embodied stillness.
Shiatsu as a Daily Practice
While receiving sessions from a trained practitioner is invaluable, elements of Shiatsu can also be practiced in daily life. Techniques such as Self-Shiatsu, Makko Ho Meridian stretches, and Do-In (self-massage) empower individuals to maintain energy balance between sessions. Even a few minutes a day of intentional breathing and touch can help shift energy and reduce stress.
Kumiko Kanayama is the founder and Shiatsu Grandmaster at Five Lights Center of Shiatsu, located at 220 W. 93rd St., in NYC. To learn more or to join an upcoming workshop or training program, call 917-721-0823, email Info@FiveLightsCenter.com or visit FiveLightsCenter.com. See ad, page 15.
From Goodbye to Hello
Exploring Induced After-Death Communication Therapy
by Valerie Smith, LCSW, CFTG
Grief is more than sadness. It is an echo of what once was, leaving behind unspoken words and unresolved emotions. For many, traditional talk therapy and support groups offer comfort, but a sense of “being stuck” often remains. Others quietly wish they could feel connected to their loved one again.
A lesser-known psychotherapy called Induced After-Death Communication (IADC) helps bridge these emotional gaps. Further, the treatment is typically completed in only two consecutive 90-minute sessions, and it can be performed either in person or virtually.
IADC is a therapist-guided process that helps individuals enter a relaxed, focused state in which they can process deep grief and often experience vivid, meaningful encounters with loved ones that have passed. Participants remain fully conscious, aware and in control throughout a
session. It’s not hypnosis, nor is it similar to psychic readings or séances. IADC is a form of evidence-based psychotherapy conducted by licensed mental health professionals—such as psychologists or social workers—with the goal of fostering emotional healing through a potential sense of reconnection.
Developed by psychologist Dr. Allan Botkin, IADC is a modification of Eye Movement Desensitization and Reprocessing (EMDR), a trauma therapy that uses bilaterial stimulation, like eye movements or tapping, to help the brain process distressful memories. While working with veterans using EMDR, and later with other populations, Botkin observed something remarkable: Many patients reported spontaneous encounters with deceased loved ones, which were consistently peaceful and healing—often leading to emotional closure.
The body of evidence for IADC is growing.
A 2025 MDPI study concluded that participants that received IADC reported feeling lighter, less burdened by grief and more emotionally connected to their loved ones compared to those that underwent talk therapy or standard EMDR alone. Researchers at the University of North Texas found that nearly half of the healing experienced by participants could be directly attributed to IADC.
This emerging research supports the “continuing bonds” theory of grief, which suggests that maintaining a connection with the deceased is healthy, adaptive and even normal. IADC offers a safe, therapeutic way to explore these bonds without judgment.
IADC can be performed in-person or virtually, making it widely accessible.
Personal stories illustrate how transformative IADC can be. Some individuals describe sensing their loved one’s voice saying they are forgiven or acknowledged, and feeling a soft nudge to refocus on other relationships. Others report the sensation of a hug, a smell associated with that person such as freshly baked cookies or seeing golden light and peaceful imagery. Many describe a release of guilt and an emotional realignment that allows for renewed harmony and forward movement.
For those that feel “stuck” in grief or unsatisfied by traditional therapy alone, IADC may offer a deeply restorative path to solace, closure and reconnection. By marrying psychology with spirituality in clinical approaches that can connect to deceased loved ones, it helps the bereaved transform despair into healing, restoring a sense of purpose and possibility.
Grief is not a problem to be fixed, but a journey to be witnessed. With IADC, that journey may begin with a goodbye—and end with a gentle hello.
Valerie Smith, LCSW, CFTG, is an IADCcertified therapist based in the Hudson Valley. For more information or to connect, visit SugarMapleCounseling.com. See ads, pages 6 and 8.
Lila Patel on AdobeStocl.com
Caroline Myss
on Entering The Age of Unseen Energy
by Robin Fasano
Caroline Myss has been a pioneer in the field of spirituality, healing and energy medicine for 40 years. Educated by nuns until the age of 29, she flourished under their tutelage and trained her mind to think about the world as more than herself. Myss is a medical intuitive and New York Times bestselling author of Anatomy of the Spirit: The Seven Stages of Power and Healing and Sacred Contracts: Awakenings Your Divine Potential.
Why is now such an extraordinary, historic time?
We’ve entered the age of unseen energy. All change is happening in the immediate now. This is a turnaround from how society has previously functioned. The mystical laws are at work—all is one, all of life breathes together. The world of the five senses is having a hard time comprehending what’s happening, and it’s creating panic.
For the past 70 years, we’ve been incorporating a new consciousness with Eastern traditions and mysticism, practices like yoga and meditation, and global cosmic ideas. And blended into all this is the technology that unites us and is the “inner net.” And now we’ve duplicated our soul circuitry with the internet.
This is a time of transformation; we’re moving toward a psychic energy system. Unseen energy is our new frontier. It’s a new way of thinking and being. Similar to when we moved from the
agricultural age into the industrial age, and some people couldn’t make the transition. Transitions rarely go smoothly.
What can help to guide us?
Turn to your soul for guidance. You have to rely upon the mystical tools of your soul to do its work. Your soul is your compass. Trust your sacred self.
We co-create our reality with the Divine within us; we’re the engines of co-creation. This is about inner guidance leading the way. Guidance is coming to us all the time. But our value system in society is based on productivity—you have to produce—and it can be hard to listen because listening to inner guidance isn’t necessarily aligned with productivity.
And this is the collision point. You often can’t take all your stuff with you when you move onto the next stage of your life … there’s a letting go process. And it’s hard to let go.
How can we foster healing?
How you participate in the world affects the world. Every thought and action has an effect on all of creation—for better or for worse. All of your choices impact the world. There are no “small” choices. Never think you don’t have any power. It all matters—to your soul, to other people, to the universe.
Make choices that support yourself and others. Live consciously.
We’ve become so self-focused and narcissistic; it hasn’t served us. Narcissism leads to isolation and loneliness; we have more isolation now than ever before. The combination of narcissism and isolation creates a whole different type of crisis. We need to move out of narcissism.
What can we each do to make the world a better place?
I believe in the power of prayer.
Prayer is like getting a loving note from someone. The note can change the mood in a remarkable way. It’s the energy behind the note, not so much the actual note itself. Prayer is a conduit for love, thought, and grace. It’s how you become intimate with the world … just one prayer can shift your consciousness.
If you think you don’t know how to pray, just say “help me through this”—that’s a form of prayer. Even though you might think you can’t see the results and effects doesn’t mean they aren’t there; in life you can’t always see the results of everything you do. That’s where faith comes in.
Just like you can’t see when an angel has stepped in with assistance.
Robin Fasano is a frequent contributor to Natural Awakenings magazine.
Photo courtesy of Caroline Myss
Tools for Fitness Recovery
Modalities That Prioritize the Mind-Body Connection
by Jordan Peschek, RN-BSN
In today’s fitness landscape, recovery extends beyond rest days. Holistic therapies are revolutionizing the way we approach physical restoration by integrating mental clarity, emotional resilience and energetic balance. From ancient techniques to cutting-edge innovations, these modalities offer comprehensive support for restoring harmony to body and mind. Selecting the best modality depends on personal preference and availability. Here are some popular recovery techniques.
Sauna Therapy: Infrared and traditional saunas can reduce inflammation; improve oxidative stress; alleviate pain, stiffness and muscle soreness; and improve perceived readiness or recovery time. In addition to its benefits for recovery, research suggests that regular sauna therapy may reduce high blood pressure and the risk of heart disease, stroke and neurocognitive diseases.
Contrast Therapy: Exposing the body to alternating hot and cold temperatures, such as sauna therapy followed by a plunge in a coldwater bath, has become a staple in many athletic and integrative wellness settings. A 2023 systemic review published in PLoS One found that contrast water therapy significantly reduces muscle soreness.
Massage Therapy: Regular massages can support athletic performance. A 2020 systemic review and meta-analysis in BMJ Open Sport & Exercise Medicine involving more than 1,000 participants in 29 studies reported that massage improves flexibility and delays
muscle soreness. It also benefits emotional well-being by lowering stress and anxiety while improving mood and self-image.
Self-Myofascial Release: This technique uses foam rollers to massage the fascia—the connective tissue that wraps around muscles and organs. A 2024 review of 25 articles, conducted by researchers in Spain, found it improves flexibility and range of motion, decreases muscle soreness and enhances perceived recovery.
Chiropractic Care: This modality includes spinal manipulation, joint mobilization and soft tissue techniques to manage the health of athletes and non-athletes. By focusing on the musculoskeletal system, chiropractic adjustments promote optimal function and pain relief, while reducing muscle stress. This type of care is effective in treating common conditions, such as lower back pain, muscle strain and joint dysfunction, caused by fitness activities. Chiropractic care and spinal manipulation also support the regulation of the autonomic nervous system to ease depressive symptoms.
Acupuncture: A pillar of Traditional Chinese Medicine, acupuncture uses fine needles to stimulate energy points along the body’s meridians, decreasing muscle soreness and tension while increasing muscle activation to prevent injury. “Acupuncture helps relieve inflammation by lowering the levels of oxidative stress in the body,” explains Ayako Mizuno, a doctor of acupuncture and oriental medicine in Wauwatosa, Wisconsin. “It also stimulates the nervous and endocrine systems, which can help create calming and relaxing effects that reduce stress.”
Float Therapy: Also known as sensory deprivation, flotation involves a tank filled with magnesium-rich Epsom salt water, allowing the body to float effortlessly, free from external stimulation. This results in deep physical and mental relaxation. A 2024 randomized controlled study found that multiple sessions of float therapy were well-tolerated, safe for anxious and depressed individuals, and induced positive emotional experiences in individuals with anxiety and depression.
Compression Garments: These specialized elastic garments apply consistent, firm pressure to a body area to improve circulation, reduce inflammation and support recovery. A 2017 New Zealand meta-analysis found that compression garments benefited strength recovery following exercise. A 2022 study in Scientific Reports found that compression tights worn after exercise enhanced blood flow and recovery. Another systemic review and meta-analysis in 2025 concluded that these garments reduced the decline in muscle strength after exercise-induced muscle fatigue.
These therapies support the body’s natural healing abilities while honoring the deep connections between physical health, emotional regulation and energetic alignment. Integrating one or more of them may enhance physical recovery, emotional well-being and vitality. Listen to the body’s needs and explore the modalities that resonate most.
Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.
Yoga Event With Guest Instructor to Benefit a Good Cause
On November 29, from 4:30 to 6 p.m., Sacred Spirit Yoga and Healing Arts Center, in Dobbs Ferry, will host In Gratitude, In Community, an all-levels yoga fundraiser class with guest instructor Franklin Shire, a certified Kripalu yoga teacher.
By Anna from AdobeStock.com
On behalf of Midnight Run, a volunteer organization that provides food, gifts and fellowship to those living on the streets of NYC, Sacred Spirit will accept donations of toothbrushes, travel- size toothpaste tubes and bars of soap at the beginning of the class. The commuinty can also make cash donations to Midnight Run or donate directly on Sacred Spirit’s website by purchasing a “donation” pass in addition to a class pass.
Preregistration and a signed waiver are required for attendance. Participants may bring their own mat and props, but the studio is also fully equipped with yoga equipment. Should attendees choose to use available studio equipment, they are asked to bring a towel to drape between themselves and any fabric props.
Cost: $30. Donations can be made when registering. Sacred Spirit is located on the South Presbyterian Church campus, 343 Broadway, Dobbs Ferry. For more information or to register (required), visit SacredSpiritYogaCenter.org.
A Mindful Day Retreat With TULA
Yoga for Wellness
TULA Yoga for Wellness invites the community to attend November Reflections: Recharge and Reconnect, a fourhour retreat designed to nourish body, mind and spirit. The event will take place from 10 a.m. to 2 p.m. on November 8 at the scenic Weil Preserve, in North Salem.
Participants will begin the day with an invigorating yoga session led by Kathy Daigneault, Yoga Alliance ERYT 500-certified practitioner and owner of TULA Yoga for Wellness. This morning practice focuses on purifying the body through mindful movement, hand mudras, breathwork and subtle energy techniques to restore balance and alignment.
A light, healthy lunch will follow, with time to enjoy conversation, connect with nature or stroll the tranquil grounds of the preserve.
In the afternoon, nutritionist and chef Cathy Vogt will lead a hands-on culinary class featuring healthy protein balls—nutritious, energy-sustaining snacks made from natural ingredients. Participants will take home their own creations.
The retreat concludes with a restorative yoga practice and a live sound bath with Rosalee Dehuff, offering deep relaxation and rejuvenation. As soothing sounds wash over the body, stress melts away, leaving participants feeling renewed and centered.
Cost: $120. Location: Weil Preserve, 3 Willow Lane, North Salem. For more information or to register, call 914-806-3286 or visit TULAYogaForWellness.com.
JV Mall, 650 Lee Blvd. 914-214-8111 • PurePresenceYogaNY.com
Franklin Shire
Balancing Act
Blood Sugar Stability for Better Health and Mood
by Marlaina Donato
Approximately 34 to 36 million people in the United States live with Type 2 diabetes, yet many cases go undiagnosed. Additionally, about 88 million individuals have prediabetes, a reversible condition marked by higher blood sugar levels that have not yet reached diabetic status. Glucose stability is crucial for everyone and can be the root cause of symptoms like low energy (especially in the afternoon), mood swings, increased belly fat, food cravings, brain fog, hormonal imbalances and loss of libido.
Fluctuating blood sugar levels affect all of us, especially after highcarb meals or skipping meals. Our diet directly influences our metabolic processes. By choosing nutrient-dense foods, replacing high-sugar and high-carbohydrate snacks with healthier options and timing meals wisely, we can achieve balance. Incorporating blood sugar-stabilizing spices and herbs into daily meals can also have a positive impact.
Blood Sugar Basics
“Because glucose is a crucial fuel of the brain and body, there are many backup systems and ways to create glucose,” explains Iginio Stoppa, a naturopathic doctor at Sonoran University of Health Sciences, in Tempe, Arizona. “The absorption of glucose from our food, the production of glucose mainly from the liver and the breakdown of the storage form of glucose called glycogen is what contributes to what we see as blood sugar.” Stoppa also notes that we may notice when our blood sugar is off. Low blood sugar, for example, is often felt through symptoms like anxiety, weakness, tingling, sweating and palpitations.
“Everyone experiences natural rises and dips throughout the day. Skipping meals, leaning on caffeine for energy, eating a lot of refined carbohydrates or grabbing quick, processed snacks can all
cause sharp spikes, followed by sudden crashes,” says Jennifer Ribaudo, a clinical herbalist, educator and owner of Desert Moon Botanicals, in Gilbert, Arizona.
It is advisable to avoid high carbohydrate and sugary foods, especially in the morning or before bed. Instead, opt for complex carbohydrates like lentils, beans, sweet potatoes and oats to provide essential macronutrients and prevent glucose spikes. Sonoran University recommends eating certain foods in a specific order, such as eggs or avocado before bread and roasted vegetables with olive oil before pasta, to manage glucose levels.
Eating and Snacking To Thrive
Jacqui Garrison, a San Diego-based health coach, suggests eating most calories before dinner and having an earlier, lighter evening meal to reduce overnight blood sugar spikes that can negatively affect sleep quality. She recommends 30 to 40 grams of clean protein per meal; if animal protein is included, five ounces or the size of a loose fist is ideal. Aim for two servings of leafy greens, colorful veggies or whole fruit per meal, equivalent to half the plate or two open hands. Add one to two thumb-sized portions of healthy fats such as avocado, olive oil or nuts to complete the meal.
For snacks, Garrison suggests a hard-boiled egg or hummus with a handful of carrots, a cup of edamame in the pod or nitrite-free turkey slices in the afternoon. For an evening boost, she recommends “something light and protein-forward like half a cup of cottage cheese with cinnamon and berries.”
Stoppa supports high-quality protein and naturally low-glycemic index foods like wild blueberries, blackberries and chickpeas, which provide polyphenols and saponins that slow glucose absorption.
Herbal Help
Ribaudo emphasizes that blood sugar-supportive herbs can smooth out fluctuations. “Using herbs for blood sugar balance doesn’t have to be complicated. A little cinnamon can be stirred into oatmeal, blended into a smoothie or sprinkled into roasted vegetables or beans. Fenugreek seeds work beautifully in soups, curries and lentil dishes, while moringa leaf powder blends smoothly into salad dressings, sauces or soups.”
Ribaudo also recommends Gymnema sylvestre tincture for pancreatic support and long-term glucose balance, making sugary foods less tempting. Stress-reducing holy basil (tulsi) tea is beneficial during afternoon slumps. She stresses the importance of consulting a professional, especially for those on blood sugar-lowering medications or prone to hypoglycemic dips, as effects can accumulate.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
VELVETY SWEET POTATO BISQUE
YIELD: 2 TO 3 SERVINGS
5 medium-sized, organic sweet potatoes
3 cups low sodium vegetable broth
1 13.5-oz can unsweetened Thai coconut milk, well-stirred before use
2 Tbsp olive oil
1 tsp regular or vegan ghee
1 to 2 tsp Grade-A maple syrup or increase coconut sugar, below 1 tsp coconut sugar (2 to 3 tsp if omitting maple syrup)
¼ tsp powdered cinnamon
¼ tsp powdered ginger
½ tsp smoked paprika
½ tsp salt
OPTIONAL TOPPING
1 Tbsp extra-virgin olive oil
Smoked salt, to taste
Coconut sugar, a sprinkle to taste
½ tsp curry powder
½ cup raw pumpkin seeds
Chop sweet potatoes into 2-inch chunks and add to a medium-size pot; cover with broth. Bring to a boil and cook until tender, approximately 15 minutes.
Place the cooked sweet potatoes, hot broth, half a can of coconut milk and all other ingredients into a blender and blend until smooth.
Pour the sweet potato bisque into bowls until half full. Spoon a tablespoon of coconut milk in a swirling pattern into the soup. Serve immediately.
ASIAN SALMON POWER BOWL
This delicious, nutrient-dense meal is packed with healthy fats, fiber and omega-3 fatty acids.
YIELD: 1 SERVING
4 oz salmon
½ cup whole grain brown rice
½ cup edamame
½ cup carrots, shredded
½ cup cabbage or bok choy, shredded
½ Tbsp sesame seeds
1 Tbsp coconut liquid aminos
1 Tbsp rice vinegar
1 Tbsp scallions, chopped
1 Tbsp fresh cilantro, chopped
Cook the rice according to package instructions. Steam and shell the edamame. Sauté the cabbage or bok choy, if using. Grill the salmon and season to taste.
Layer cooked rice, edamame, carrot and cabbage or bok choy in a bowl. Add salmon.
Whisk coconut aminos and rice vinegar together then pour over the contents of the bowl and sprinkle with sesame seeds. Top with scallions and cilantro.
Recipe courtesy of Jacqui Garrison.
For the optional pumpkin seed topping, heat olive oil in a pan with the smoked salt, coconut sugar and curry powder. Add pumpkin seeds to the hot pan and toss around until they are browned but not burned. Remove from heat and sprinkle a tablespoon or more of the toasted seeds on top of the sweet potato bisque.
Recipe courtesy of Marlaina Donato.
GenAI/CanvaPro
GenAI/CanvaPro
Please call ahead to confirm times and dates. Pre-register early to insure events will have a minimum number to take place. To place a calendar listing, email us before November 8 (for the December 2025 issue) and adhere to our guidelines. Email Admin@WakeUpNaturally.com for guidelines on how to submit listings.
Saturday, November 1
Holistic Wellness Summit – Join global leaders in energy medicine, quantum healing and integrative wellness for a transformative day of connection, inspiration and growth. com. 66 Hale Ave, White Plains. Register: WEQHSummit.
Dance Dance Party Party – 6:30-8:30pm. Join the worldwide movement of women reclaiming joy on the dance floor. No mirrors, no instructors, no judgment—just low lights, killer tunes and total freedom to move however you want. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914263-5427; YogaHaven.com/events-series.
Tuesday, November 4
Native American Medicine Wheel Teachings –7-9pm. Scott Nelson (Spirit Keeper Brother) shares sacred Anishinaabe Medicine Wheel and guiding principles for living a balanced life. Adults $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Wednesday, November 5
Drum Circle – 6-7pm. Nov. 5 & 19. With Celtic Shaman, Elizabeth Rose Matheson. This is an opportunity to unwind and connect through the beat of the drum. Drumming has been shown to reduce stress and enhance team building in a supportive environment. $20. Universal Healing Arts, Cortlandt Manor. Register: 914-737-4325; UniversalHealingArts.com.
Free Online Lecture: The Endocrine System –7-8pm. Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician, will hold a free online lecture, “Eating in Harmony with Nature: Winter – The Endocrine System,” through the Pawling Free Library. Held online. Registration required through the library: 845-855-3444 or PawlingFreeLibrary.org.
Four Energy Gates Full Moon Experience –7-8:30pm. Qigong instructor, Beth Anesi, teaches selfcare system to reawaken your body’s healing wisdom with four acupressure points and a powerful standing
NEXT DEADLINE
11/8/25
meditation for your core energy foundation. Adults $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Thursday, November 6
Reiki for Depression, Anxiety & Stress – 6:308pm. Led by Rebecca Weinstein. A soothing reiki meditation that calms the mind, releases emotional heaviness and restores inner balance as EESystem frequencies amplify healing, relaxation and energetic realignment. $88. Quantum Healing and Wellness, 7-9 Norm Ave., Bedford Hills. More info: 914-242-8146; HealingWithRebecca.com.
Friday, November 7
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Sound Bath with Reiki Healing – 7-8:30pm. With Sound Healer, Alejandro Fuentes and Jikiden Reiki Teacher Anne Bentzen. Meditative healing with mixed percussion sounds to open chakras, move energy and receive reiki. Experience release, relaxation, energy flow and restored inner harmony. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Saturday, November 8
St. Martin de Porres Day – 10am-12pm. With keynote speaker Ernest J. Miller, FSC, D. Min. Explore doing justice and embodying courageous hope in uncertain times, inspired by Saint Martin de Porres. Enjoy reflections and uplifting music by the Voices of Victory Choir. $40, includes lunch. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
Moving Into Stillness: Half Day Retreat – 2-5pm. Join Kathleen Hinge for yoga and breath techniques to calm the mind. Experience who you are when all the “doing” has stopped. All-levels; must be able to sit for an extended time on floor or a chair. In-person only. $75. Info/register: SacredSpiritYogaCenter.org.
Hudson Valley 5 Rhythms – 5-6:30pm. Nov. 8 & 29. Come sweat your soul! 5Rhythms is a dynamic movement practice—a practice of being in your body—that ignites creativity, connection, and community. Ascend Center + Collective, 75 Main St., Cold Spring. Pricing/register: AscendCenter.com/events-summary.
Sunday, November 9
Astrology: Voices of the Outer Planet – 1-3pm. Astrologer Nancy Volante shares archetypal forces of Neptune that shape our inner world and collective destiny. Guided
meditation, journaling, ritual and reflection. Adults $45. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Wednesday, November 12
Grateful, Thankful, Blessed, Writing Workshop – 1-3pm. With Karen Rippstein, CPT. An afternoon of reflection and gratitude, celebrating life’s blessings through writing and affirmations to keep or share. Bring your favorite pen and an open heart. No experience needed. $35. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
Thursday, November 13
Ho’oponopono Forgiveness Circle – 7-8pm. Led by Rebecca Weinstein. A heart-opening evening of release and renewal through the ancient Hawaiian practice of Ho‘oponopono (inviting forgiveness, compassion and peace within yourself and your relationships). $30. Healing With Rebecca, 1 Catherine Pl., Katonah. Info/ register: 914-242-8146; HealingWithRebecca.com.
An Evening with Spirit – 7-8:30pm. With Jessica Lawrence, top Westchester psychic and clairvoyant leads group reading. Receive loving messages from your guides and ancestors. Bring clarity to your life issues. Limit 12. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Friday, November 14
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Saturday, November 15
Yoga Kids Fun Night – 6-8:30pm. With Bailey Benoot. Kids ages 5–10 can enjoy yoga, games, mindfulness, pizza and a G-rated movie. They’ll build strength, friendship and fun while parents enjoy a relaxing evening off. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.
Mark Your Calendar
Jikiden Reiki Weekend Seminar November 15 & 16 9:30am-5pm both days
With Anne Bentzen, Shihan Jikiden Reiki Teacher
Armonk, NY
Learn original Japanese Reiki physical hands-on treatment for self and others plus authentic history and intuitive techniques. Includes three activations and supervised practice.
Accelerated Shamanism Weekend With Your Soul November 15 & 16
Be The Medicine Chester, NJ and Zoom
Join us for this unique, high-level Soul Shamanism training. Experience the truth of who you are as an amazing soul, know who you are, be empowered and never feel alone. Discover your highest connections, heal with universal truth and unconditional love in this accelerated experiential Shamanic Prac tice. You learn, process, and integrate this practice as you relax in nature. Guided by Shaman Janet StraightArrow.
$667
For more information or to sign up: 973-647-2500 • BetheMedicine.com
Sunday, November 16
A Day of Healing – 10am-5pm. With instructor Penny Lavin from One Light Healing Touch School. Learn six self-healing practices and scanning, radiant and distant healing for healing oneself and others. Held via Zoom. $99. Register: 845-878-5165; OLHT1.com.
Tuesday, November 18
Native American Medicine Wheel Teachings –7-9pm. Scott Nelson (Spirit Keeper Brother) shares sacred Anishinaabe Medicine Wheel and guiding principles for living a balanced life. Adults $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Thursday, November 20
Relax + Restore: Restorative Yoga – 5:30-7pm. Nov. 20 & Dec. 18. This class celebrates the art of deep relaxation. We will prepare the body with specific poses to open the body and move into a relaxed state. Basic breathwork will be introduced to deepen the meditative practice. $28. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.
Friday, November 21
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Magic of the Circle – 7-9pm. Participate in monthly spiritual circle here with like-minded souls for conscious living and personal growth. Sharing, tarot card pulls, meditation. Limit 12. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Silent gratitude isn’t much use to anyone.
—Gertrude Stein
Sunday, November 23
Art Workshop: Still Life Drawing – 2-4pn. With artist and teacher Anne Zimmerman. Charcoal and pencil will be used to create a still life setup. Perspective and shading will be taught. Beginner class. $35, materials included. Universal Healing Arts, Cortlandt Manor. Register: 914-737-4325; UniversalHealingArts.com.
Native American-Style Drumming Circle –2-4pm. Scott Nelson leads to help you raise your vibration and release low residue following Native American traditions. Extra drums and shakers. Families welcome with children 10 and up. Adults $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Monday, November 24
Ease Into the Season: Mindfulness Practices for Holiday Calm – 2-3pm. Take a mindful pause to ease holiday stress with gentle breathwork, grounding exercises, guided meditation, light movement and journaling prompts. Leave feeling centered, balanced and re-energized. Greenburgh Public Library, Multipurpose Room, 300 Tarrytown Rd., Elmsford. Info: GreenburghLibrary.libcal.com.
Saturday, November 29
In Gratitude, In Community with Franklin Shire – 4:30-6pm. Celebrate this season of gratitude by joining together in the contemplative yoga practice while sharing gifts with those in need. Franklin returns to Sacred Spirit to guide us in a hearty, heartwarming practice for all levels; proceeds will benefit Midnight Run, providing food, gifts and fellowship to those living on the streets of NYC. $30. Info/ register: SacredSpiritYogaCenter.org.
Sunday, November 30
Sisterhood of the Rose – 2-4:30pm. Join us, Sisters, to support, inspire and reconnect with our bodies and divine essence. Through sound, breath, ritual, movement, plants and essential oils, we will manifest sacred dreams and celebrate love, courage and joy. Hosted by Katya Varlamova, clinical herbalist and founder of Warmicita Herbals. $27. Ascend Center + Collective, 75 Main St., Cold Spring. Register: 845-264-4444; AscendCenter.com.
Plan Ahead
Friday, December 5
Women’s Happy Hour: Stretch, Sip & Spark Something New – 6:30-8:30pm. Unwind, connect and flow with an all-levels yoga session followed by cocktails, mocktails and meaningful conversation with an inspiring community of women. Beginners welcome. $40. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-263-5427; YogaHaven.com/events-series.
Ongoing Events
Ongoing Calendar listings must be resent quarterly for our January edition. Email listings to AdminWakeUpNaturally.com.
Sunday
Yoga Flow – 9:30-10:30am. A 60-min. breathbased flow of yoga postures designed reduce stress and improve strength and flexibility. All levels are welcome, but participants must be able to get down and up from the floor. $23 preregistration, $25 dropin. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-2166810 or HealthBalanced.com.
Journey Into Power Yoga Class – 9:30-11am. This 90-min signature class is a journey to vitality, power and freedom. All levels. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga.com; 845-605-2257.
Hudson Valley Regional Farmers Market – 10am2pm. Year-round, weather-permitting. Buy local produce, baked goods, organic products, eggs, pickles, cheese and much more 15 Mt. Ebo Rd. South, Brewster. Info: HudsonValleyFarmersMarket.org.
Awareness Through Movement – 11:30am12:30pm. Gentle, verbally guided movement lessons developed as part of the Feldenkrais Method. Participants are led through slow, mindful movement sequences with the goal of increasing body awareness, improving movement efficiency and reducing unnecessary effort or pain. $20. Universal Healing Arts, Register: 914-737-4325; UniversalHealingArts.com.
Monday
TLC Online Holistic Networking Morning – 8:3010am. 2nd Mon. Holistic practitioner or wellness entrepreneur? Join our vibrant conscious-living community for breakfast! Connect, grow, and share your passion. First visit is free as Beth’s guest—then consider becoming a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Barre Sculpt – 9am. A challenging, total-body workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.
Level 1 Yoga – 9:30am. Discover the foundations of yoga in our Level 1 class, suitable for beginners and those seeking a moderate practice. Explore seated and standing poses, along with Sun A Salutations, to build strength and flexibility. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.
See the FOODIE GUIDE on page 16.
Ongoing Events
Putnam Yoga Level 1 to Level 2 – 9:30am. This yoga class offers a flow with modifications shown designed for yogis just starting out. All classes are an hour long. $20 drop-in, class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Yoga for Back Care – 9:30-10:45am. Class designed specifically for back care includes restorative and supported active poses. This slowerpaced class is a good class if you have back pain, injuries or specific individual needs. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.
Vinyasa Express with Betsy – 4:30-5:30pm. A practice that harmonizes breath and movement through fluid transitions. This all-level class invites you to explore pranayama, flowing sequences and practices that nurture balance, flexibility and strength, while encouraging serenity in the mind. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/ register: 845-528-0318; PranaMoonYoga.com.
Level 2 Yoga – 5:30pm. Immerse yourself in a combination of seated and standing poses along with the invigorating sequences. Deepen your practice, challenging you with more advanced postures while maintaining a mindful and balanced approach. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
All Levels Iyengar Yoga – 5:30-6:45pm. Yoga that emphasizes safety, optimal body alignment and attention to detail. Modifications will be given as necessary for those new to yoga, injuries or certain medical conditions. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.
POWER – 6-7pm. A dynamic, Vinyasa-based class focused on aligning movement with breath. This class allows participants to challenge themselves through movement geared towards enhancing strength and endurance via vigorous flows. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
Tuesday
Putnam Yoga Level 1 to Level 2 Class with Meditation – 9:30am. The yoga flow will have modifications shown. This class starts and ends with special meditation segments; designed for people new to meditation. All classes are an hour long. $20 Drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Strength in Motion – 9:30am. All levels class. Warm up the body with an add-on of light weights to tone and strengthen. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.
Restore – 6:30-7:30pm. Experience the transformative power of gentle yoga and an extended savasana by candlelight. Designed for all-levels, this class will close out a long day, loosen up tightness within and melt away stress. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
Yoga and Meditation – 6:30-7:30pm. This Level I-II class is a combination of gentle movements, Vinyasa flow and meditation. Focusing on breathwork, building strength and flexibility. No experience needed. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-2166810 or HealthBalanced.com.
Wednesday
TLC Networking Breakfast in Mount Kisco –8:30-10am. 3rd Wednesday. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Level 1 Iyengar Yoga – 9am. This class builds on Iyengar yoga fundamentals with standing poses, including lateral, forward bends, and twists to enhance strength, balance, and flexibility. Perfect for beginners. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.
Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork, and accessible poses, with your knowledgeable teacher’s hands on adjustments—designed for beginners and seasoned practitioners alike—to cultivate balance, flexibility, strength, and a centered, peaceful state of mind. $20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/register: 917-721-2529; ZenGardenYoga.net.
Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture and mobility. All classes are an hour long. $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Pure Hatha – 10am. This breath-centered flow class will lead you through a well-balanced series of dynamic and static poses. The steady yet easeful pace will allow the student to focus inward to explore and address their individual strengths, weaknesses and imbalances. All levels welcome. Some experience helpful. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.
Chair Yoga for Healthy Aging – 11am. Participants practice poses seated in a chair or standing with assistance of a chair. Great for active older adults who want to build strength and improve balance, coordination and posture. $20. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.
Qigong – 11:30am-12:30pm. Qigong (chi kung) is a gentle yet powerful Chinese medicine practice combining breath and movement to restore balance, enhance vitality, and unite mind, body and soul—suitable for all ages.$20. Lifestyle Fitness & Yoga, 35 Violet Ave., Poughkeepsie. Info/register: Lorraine Hughes, 845-416-4598.
Flow – 6-7pm. A Vinyasa-based class focused on aligning movement with breath. Flow through a series of movements designed to center and ground, with an emphasis on flexibility, mobility, and strength. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
TLC Online Holistic Networking Evening –6-7:30pm. Last Wednesday monthly. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Thursday
Rise – 7-8am. Awaken your body and set a positive tone for your day with this gentler Vinyasa-based class with a focus on grounding, flexibility, and creating space. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
TLC Networking Breakfast in Rye – 8:30-10am. Last Thursday monthly. Join us for breakfast! We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture, and mobility. All classes are an hour long. $20 dropin. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Slow Flow Yoga with Lucia Rich – 9:45-11am. This class blends meditation and mindful movement to reflect seasonal shifts, reducing stress and anxiety while enhancing energy, organ balance, and joint mobility through Yin and Yang-inspired yoga. $25 drop-in. Class cards available. All Saints’ Artist Collective, 201 Scarborough Rd., Briarcliff Manor. Info/ register: EmbodiedArtsAndWellness.com.
Photo by Erica Mills
Hudson Riverwalk Park, Tarrytown
Chair Yoga & Exercise – 10:30am. Gentle yoga and exercise for all levels—seated and standing with chair support. Light strengthening and conditioning with a relaxing guided meditation to end class feeling rejuvenated. $15 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-2937021; ExpressionDanceWellness.com.
Adult Intermediate Ballet – 10:30am-12pm. Mimi Wallace teaches this invigorating and fun class. Wear comfortable clothing and canvas slippers (leather slippers, jazz shoes and thick socks work too). $25. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: UnionHallOnline.com.
Chair Yoga/Balance – 12:30-1:30pm. A gentle, breath-based flow designed to Increase flexibility and joint mobility, reduces stress and improves balance. Includes standing and seated exercises. Inperson/via Zoom. $23 preregistration; $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-2166810 or HealthBalanced.com.
Weekly Meditation Practice – 4:30-5:30pm. With Fernando Camacho, MD and Maeve Eng-Wong, LCSW, RYT. Explore various meditative practices to enhance your spiritual path. A short discussion follows the meditation. Free will offering. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
Power – 5-6pm. A dynamic, Vinyasa-based class focused on aligning movement with breath. This class allows participants to challenge themselves through movement geared towards enhancing strength and endurance via vigorous flows. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
Level 1 Yoga – 5:30pm. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
Barre Pilates Blend Class – 6-7pm. Combining ballet-inspired movements with Pilates alignment principles, this class incorporates light resistance with high repetition moves that challenge strength, coordination and balance. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/ text: 845-216-6810 or HealthBalanced.com.
Balanced Rock Zen – 6:30-8:30pm. MeditationMindfulness-Zen in the Korean Seon tradition. Beginning and experienced practitioners are welcome. $15 suggested donation. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: 646-483-8246.
Radiant Flow with Rajni – 7pm. A rhythmic Vinyasa class geared to inspire your most radiant self. This evening practice includes some heat building sequences designed to build inner stability and clarity. All levels are welcome. Some yoga experience is helpful. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/register: 845-528-0318; PranaMoonYoga.com.
Friday
Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork, and accessible poses, with your knowledgeable teacher’s hands on adjustments—designed for beginners and seasoned practitioners alike—to cultivate balance, flexibility, strength, and a centered, peaceful state of mind. $20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/ register: 917-721-2529; ZenGardenYoga.net.
Mom and Baby Bonding Through Yoga –11am-12pm. This yoga class supports postpartum moms and babies (ages 6 weeks to pre-crawling) with gentle movement, infant bonding and community—honoring both your recovery and your baby’s early development. $30. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-7210546; YogaHaven.com/events-series.
Overnight Healing Retreat in the Energy Enhancement System – 8:45pm-6:30am. Experience deep healing as scalar energy frequencies rejuvenate your cells and spirit while you sleep. Bring sheets, pillow, blanket, water and any comforts needed for a good night’s sleep. Quantum Healing & Wellness, 7 Norm Ave., Ste. 202, Bedford Hills. Pricing/preregistration (required): 914-218-3428; WellnessLiving.com.
Saturday
Barre Power – 8:15am. Barre, RedTail-style: high-intensity movement meets deep muscle activation, functional strength, and expert sequencing. No ballet needed—just come ready to move with intention, precision, and power. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga.com; 845-605-2257.
Barre Sculpt – 8:45am. A challenging, total-body workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.
Level 1 Yoga – 9am. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
Intermediate Kripalu-Based Yoga – 9:15-10:30am. With Kathleen Hinge. For more experienced practitioners who desire more of a challenge. Be guided through more advanced postures, and invited to hold poses longer and explore personal variations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
Beginner Kripalu-Based Yoga – 10:45am-12pm. With Kathleen Hinge. A very nurturing practice, promoting mindfulness, flexibility and relaxation. Classes include setting intentions, guided breathing, meditation and gentle pose sequences. Suitable for beginners, and those with physical limitations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
Beginner Yoga – 11am. Class consists of standing poses to build strength, balance and improved flexibility. Detailed instruction with focus on proper form and function will help you build a safe, fun and nurturing practice. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.
Adult Yoga – 11am. Vinyasa and Gentle Flow alllevel yoga for a relaxing and rejuvenating start to the weekend! $20 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-293-7021; ExpressionDanceWellness.com.
Belly Dance & Multi-Cultural Dance – 12:15pm. Moms, daughters and seniors. Get fit, have fun and make friends while learning dance from around the world! Arabic Pop, Latin, Jazz. Bollywood, Turkish, Shakira routines and more. $20 cash, drop-in. The Dance Conservatory, 2050 E. Main St. (Rte. 6), Cortland Manor. Info/register: Sarah Bell, 914874-4541; Facebook.com/DanceWSarah.
Gentle Hatha Yoga – 12:30pm. A yoga style based in Kripalu tradition, focusing on yoga postures, mindful awareness and self-care. Breathing techniques and meditation will be explored as well! Suitable for all levels! $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Classifieds
List Your Classified Here: Email Erica@ WakeUpNaturally.com to place your listing.
Donations
LET IT SHINE AGAIN THRIFT STORE IN VERPLANCK – Donations needed of housewares and home decor in excellent condition. Vases, platters, dishes, pots—beautiful and useful things for the home. Items sold to support Let It Shine Food Pantry. Set up a donation appointment: email Info@LetItShineOnline.com.
Grow Your Business
IF YOU’RE READING THIS, SO ARE THOUSANDS OF OTHERS! Let us connect your business with the right customers. Contact us today to grow your local reach and impact! Call: 914-2937410 or email Erica@WakeUpNaturally.com.
Volunteers
JOIN STRAY HELP’S TEAM of dedicated cat rescuers. Work directly with cats or help “behind the scenes”. Let’s save lives together. Visit StrayHelp.org/volunteer.
Photo by MISHELLA on AdobeStock,com
New Croton Dam, Croton-on-Hudson
Photo by Marianne Campolongo on AdobeStock,com
Rockefeller State Park
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Erica@WakeUpNaturally.com to request our media kit.
Accounting/Tax Services
STERNBACH & ROSE, CPAS
115 E. Stevens Ave., Ste. 100, Valhalla 914-940-4449 • SandrCPA.com
Our goal is to help people have less anxiety about managing their finances, to maximize their income and run their businesses better. Giving people a stronger financial foundation can absolutely contribute to a better quality of life.
Frustrated with not feeling or looking your best? Let me guide you on your path to better health and well-being.
Utilizing: Medical Acupuncture, ONDAMED Biofeedback Therapy, Reiki, Mei Zen Acupuncture for facial rejuvenation, weight loss and fertility. See ad, page 12.
Addiction Cessation
QUIT WITH QUINN
Midtown Manhattan and Garrison Steve.HealingNY@gmail.com 914-473-2015 • QuitWithQuinn.com
Quit with Quinn helps people overcome daily addictions and unwanted habits ranging from sugar, smoking, alcohol, weight loss, to overeating and other compulsive habits. All natural, energetic healing programs with 90% success rate. See ad, page 9.
Alternative Healing
QUANTUM HEALING & WELLNESS
Dr. Michelle Adams, Owner & Natural Health Practitioner 7 Norm Ave., Bedford Hills • 914-218-3428
QuantumHealingAndWellnesspma.com
Dr. Adams, Natural Health Practitioner, offers AO Scan, revealing imbalances in 12 body systems, along with EESystem™ and other holistic therapies and technologies. Experience advanced energy healing, detox, and cellular regeneration to restore balance and optimize wellness. Empower your body’s natural ability to heal! See ad, page 13.
Ayurveda
DR. KAUSHIK’S AYURVEDIC AND NATUROPATHIC CLINIC
Yellow Monkey Village
792 Rte. 35, Cross River and NYC Office: 914-875-9088 • Cell: 646-670-6725 DrKaushik.com • DrKaushik@DrKaushik.com
Combination of Ayurveda and Naturopathy is used to create a unique treatment plan to regain and maintain health. Based on one’s particular body constitution (dosha), a plan may include supplements, diet/nutrition suggestions, lifestyle management, detoxification, hydrotherapy, ozone therapy, Panchakarma. Clinic days: M-F. See ad, page 13.
Behavioral Optometry
MIND-BODY-WORLD OPTOMETRY
Samantha Slotnick, OD, FAAO, FCOVD 495 Central Park Ave., Ste. 301, Scarsdale 914-874-1177 • DrSlotnick.com
A whole-person, holistic approach to vision care, for all ages. Specializing in vision therapy and rehabilitation for vision problems which interfere with reading, learning, attention, performance and efficiency. Please visit website for details.
Hudson Valley Hemp, in Mahopac, offers wellness services like soothing massages and facials, enhanced with cannabis-infused products. Explore our extensive line of premium hemp products designed to promote relaxation, healing and overall wellbeing for a truly revitalizing experience. See ad, page 15.
Chiropractic
DR. LEIGH DAMKOHLER, CCSP, LMT 8 Bacon Pl., Yonkers 914-523-7947
Chiropractor-WestchesterNY.com
Personalized treatments designed for you by Westchester’s only dually licensed practicing Sports Chiropractor and Massage Therapist. Receive a unique combination of muscle work and adjustments not provided elsewhere. Dr. Leigh can help you move and feel better. Get back to the life you love!
CranioSacral Therapy with Somato Emotional Release allows physical, emotional and spiritual issues to be intimately explored bringing relief from pain and activating a healing process which continues beyond the session. Experience CST alone or integrated in therapeutic massage.
Detoxification
N'LIGHTEN SAUNA STUDIO
157 Southside Ave., Hastings on Hudson By appointment: 914-222-0539
NLightenInfraredSauna.com
Infrared Sauna Therapy heats up the body directly rather than just heating the air. It raises the core body temperature and produces a deep, detoxifying sweat at the cellular level where most toxins are stored. Get Hot! Get Healthy! Get Happy!
Dog Spa
DOG-BIZZ, INC.
313 City Island Ave., Bronx DogBizzCityIsland@gmail.com 718-808-1070 • Dog-Bizz.com
We offer diverse services for pet owners, including hygiene options, care during work hours or vacations, and engaging activities for socialization and exercise. Services include self- and full-service baths, grooming, daycare, boarding, and play events in our dog run. Pickup service available within 25 miles. See ad, page 8.
Eastern Healing Arts
FIVE LIGHTS CENTER
220 W. 93rd St., NYC Demo & Classes in Purchase 917-721-0823 • FiveLightsCenter.com
Intuitive Shiatsu facilitates mental wellness; relieves muscular and joint pain; reverses low energy and treats chronic conditions. Here at Five Lights Center—the longest-running accredited Japanese Shiatsu center in America—we invite you to leave the chaos of the world out there. Together, we bring you back to balance. See ad, page 15.
Education
BLUE ROCK SCHOOL West Nyack Admissions@BlueRockSchool.org BlueRockSchool.org
With our progressive approach to education, Blue Rock School has been fostering confident critical thinkers for over 30 years. Our hands-on curriculum, from kindergarten through eighth grade, nurtures children’s love of learning and prepares them for a changing world.
Energy Healer
ANN KORONOWSKI
Cert. Soul Realignment Practitioner By online appointment/ Schenectady AnnEnergyHealer.com
Allow me to access your soul’s divine blueprint through your Akashic Record to discover your true gifts and why your current patterns of choice may not be in alignment with your soul’s intentions. Learn actionable steps to create the life your soul intended. Other services: energy healer, psychic readings.
Inner harmony fosters health and wellness. Discover modalities to relieve stress, support recovery and transformation. Reiki, BEMER therapy, sound healing, Bach Flower essences, intuitive guidance and PastLife Regression. Regular drumming circles and Stargate meditations offer growth within a supportive community. See ad, page 8.
Experiential Transformation
RON BAKER
Bioenergetics Therapist
Virtual or In-Person in Woodstock RonBakerEAL@gmail.com
• RonBaker.net
Are you stuck going through the motions? Are you ready to access your potential and make more powerful choices for you? With 25 years of experience guiding thousands worldwide, I look forward to sharing this unique and powerful approach to personal transformation with you. Email to set up your free, 15min. phone consultation! See ad, page 7.
Hair Salon
FRESH ORGANIC SALON SOLUTIONS
Hair care, Skincare & Make up
190 Rte. 117 Bypass Rd., Bedford 914-242-1928
• FreshOrganicSalon.com
A healthy approach to beauty and wellness led by Maureen Toohey, Regional Educator for Organic Salon Systems. The fresh team is committed to making your experience fully complete and satisfying, organically. Receive a gift valued at $75 with your 1st color appointment, when you mention Natural Awakenings.
Lorraine offers Individual Wellness Consultations based on the Chinese Herbal Medicine Paradigm which provides A preventative and individual approach to balanced health. Each “unique” individual protocol will include Chinese, Western, Ayurvedic herbal remedies and nutritional planning.
Certified Herbalist Tara Gregorio helps women—postpartum and beyond—heal naturally with Western and Ayurvedic herbs, functional medicine, and Gerson protocols. Get personalized, breastfeeding-safe support. Book a free consultation today!
Holistic Dentist
DAVID L LERNER, DDS, CAC, FIND
Yorktown Heights
914-214-9678 • HolisticDentist.com
We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. I invite you to explore our website to learn how we can serve your needs. See ad, page 3.
Holistic Wellness
THE DANCING WEB
Nada Khodlova, MA, BC-DMT, LCAT By Appt in Fishkill & Beacon
646-633-8052 • TheDancingWeb.com
The Dancing Web invites you to explore whole healing through body, mind, spirit and earth practices. Services include individual Dance/Movement Psychotherapy, Herbal remedies, Sacred Circle Dance, Women's and Girls Groups. Discover freedom in your body, joyful connection, embodied community and Earth’s medicine. Be seen, heard and understood.
Integrative Optometry
EYECARE ASSOCIATES, PC
Dr. Randy Schulman, MS, OD, FCOVD
Dr. Krupa Baxi • Dr. Allie Decker
Dr. Jason Grygier • Dr. Ken Landesman
Dr. Diana Ngo • Dr. Maryam Nizami
Dr. Justin Rapp • Dr. Sonia Singh
Dr. Magy Tepliz • Dr. Matthew Weatherbee 6515 Main St., Trumbull, CT • 203-374-2020 444 Westport Ave., Norwalk, CT • 203-840-1991 2600 Post Rd., Southport, CT • 203-255-4005 992 High Ridge Rd., 1M, Stamford, CT • 203-357-0204 572 US-6, Mahopac • 845-628-3750 103 S Bedford Rd., Mount Kisco • 914-241-2020 CTNYEyecare.com
We offer behavioral optometry, comprehensive vision exams, contact lenses and vision therapy. Call to schedule your appointment today.
Mobile Massage
INTO ORDER MOBILE MASSAGE
307 McLean Ave., Yonkers
646-645-8772
IntoOrderMassageTherapy.com
Mobile massage services at your location; home, office, event, corporate parties and individual services customized for each client’s needs. Relieve stress, manage pain, and promote wellbeing with deep tissue, Swedish, hot stones, sound therapy, chair and table massages. Our expert therapists are here to help. See ad, page 8.
Naturopathic Doctor
DR. KAUSHIK’S AYURVEDIC AND NATUROPATHIC CLINIC
Yellow Monkey Village
792 Rte. 35, Cross River and NYC Office: 914-875-9088 • Cell: 646-670-6725 DrKaushik.com; DrKaushik@DrKaushik.com
Combination of Ayurveda and Naturopathy is used to create a unique treatment plan to regain and maintain health. Based on one’s particular body constitution (dosha), a plan may include supplements, diet/nutrition suggestions, lifestyle management, detoxification, hydrotherapy, ozone therapy, Panchakarma. Clinic days: Monday-Friday. See ad, page 13.
Foot and/or Hand Reflexology sessions are offered with the use of essential oils applied to acupuncture points based upon each individual’s presenting pattern. Please refer to Services page on website for the many benefits of this ancient modality.
Reiki
REIKI CLASSES
Cynthia M. Chase, LCSW, Reiki Master 860-395-0284 • CynthiaMChase@gmail.com CynthiaMChase.com
Manifest yourself as a healer; fulfill your life’s purpose! Cynthia offers personalized classes leading to Reiki levels I, II and Master level. Go to CynthiaMChase.com for details.
YITA at the Divine Acres is a yoga shala – a safe place for healing and becoming healthy within our authentic selves. Eliminate distractions and illuminate positivity to focus on our true intentions. YITA is a place of education and joy, with miniature donkeys and sheep that add love to this divine space.
Remote mentoring healersteachers-therapists, spiritual seekers, Catskill retreats, trainings, classes, profound healing, clearing, reiki, Shamanic Intuitive Energy Sessions. Soul Retrievals. Past, Ancestral, current life healing. Business, home, land clearings. Get unstuck. Discover purpose. 33 years experience. Shaman, Master Healer-Teacher, Sage, Astrologer.
Support Group
SUPPORT CONNECTION
Breast and Ovarian Cancer
Support Services
914-962-6402 • 800-532-4290
SupportConnection.org
Support Connection provides free support services to people affected by breast, ovarian, or any gynecological cancer. Services include: One-on-one counseling (counselors are also cancer survivors); Support groups; Educational and wellness programs; Webinars; Social gatherings; Referrals; a national toll-free information and support hotline.
Transformative Healing
BETH LEAS
Transformative Healing • Tarot
Virtual and In-Person Sessions
203-856-9566 • BethLeas.com
If not now, when? Inspire change on all levels—greater physical ease, emotional freedom, peace of mind and spiritual connection. 30+ years of intuitive healing experience with adults and children of all ages. Reiki, Jin Shin Jyutsu, Tarot.
Veterinary Hospital
EARTH ANGELS
VETERINARY HOSPITAL
44 Saint Nicholas Rd., Wappingers Falls
845-227-P-A-W-S (7297)
EarthAngelsVet.com
Where East meets West with compassionate care for a holistic approach to your pet’s health. Offering a wide range of services/products including wellness exams, nutritional support, alternative cancer therapies, surgery, dentals, acupuncture, CBD products, pet boarding and more on our beautiful 9-acre facility.
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Own Your Own
Natural Awakenings Magazine!
Make a meaningful impact in your community by becoming the owner of a Natural Awakenings magazine. Empower others with current, valuable insights and resources to enhance their physical, mental, emotional and spiritual well-being.
As a franchise owner, you’ll inspire positive change, provide readers with tools for healthier living and connect local businesses with an audience eager for transformation.
Why Own a Natural Awakenings Magazine?
n Create a Healthier Community: Be the go-to resource for wellness and personal growth in your area.
n Boost Your Income: Take control of your financial future with a proven business model.
n Enjoy a Flexible Lifestyle: Work from home while pursuing a fulfilling, dynamic career.
What We Offer:
n A proven business model with low startup costs.
n Comprehensive training and friendly, ongoing support.
n Flexible work schedule with many work-from-home opportunities.
n Access to a network of like-minded franchise owners.
n Financing Options Available.
Join a thriving network of passionate franchise owners reshaping the future of holistic health and wellness.
Call 239-206-2000 for a FREE evaluation of your community’s potential. Learn more or apply today at: Corp.NaturalAwakenings.com
for a free evaluation of your community's potential at 239-206-2000. To apply or learn more, visit Corp.NaturalAwakenings.com.
Add Your Community to Where Natural Awakenings Is Now Publishing:
• Atlanta, GA
• Boston, MA
• Broward County, FL
• Bucks/Montgomery Counties, PA
• Central Florida/Greater Orlando, FL
• Central New Jersey
• Charlotte, NC
• Chicago, IL
• Columbia, SC
• Dallas, TX
• Daytona/Volusia/Flagler Counties, FL
• Detroit/Wayne County, MI
• Fairfield & Southern Litchfield Counties, CT
• Grand Traverse Region/Northern Michigan
• Greater Ann Arbor, MI
• Greater Lansing, MI
• Greater Oakland, Macomb, Livingston, Genesee, MI
• Gulf Coast, Alabama/Mississippi
• Houston, TX
• Jacksonville/St. Augustine, FL
• Lancaster/Berks, PA
• Lehigh Valley, PA
• Long Island, NY
• Milwaukee, WI
• Monmouth/Ocean Counties, NJ
• Naples/Fort Myers, FL
• New York City, NY
• North Central New Jersey
• North New Jersey
• Northwest Florida
• Palm Beach, FL
• Philadelphia, PA
• Rhode Island
• Richmond, VA
• Sarasota, Manatee, Charlotte and DeSoto Counties, FL
